In the video above, Women's Health shares a simple 15-minute workout routine designed to blast back fat and strengthen upper and lower back muscles.

Like most targeted exercises, you should repeat these moves three times a week on non-consecutive days.

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Exercises For People With Back Pain

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“I more frequently use isometrics or exercises aimed at maximizing range of motion,” Hayden says. Isometric training is a type of strength training in which the joint angle and muscle don’t change length during contraction. An isometric strength exercise is typically performed against an immovable object. Examples include planks, side planks, wall-sits or boat pose.
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“I have not seen Pilates exercises that are bad yet,” Hayden says. “One of our patients dropped out of sight for about six months and returned looking decades younger, sculpted by yoga and Pilates.” It builds strength while maintaining flexibility, and that is the key. As with most exercise programs, if something causes you pain while doing it, back off that activity and check with your chiropractor.
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Another good exercise/stretch for people with acute back problems is the cat stretch, according to Hayden. To accomplish this, get on your hands and knees (“on your all-fours”) and alternatively arch your back, holding for a few seconds, then rock your pelvis forward. “This gently moves the structures in the low back, engages back muscles, and stimulates some nerves that go to the cerebellum and help your body rediscover where its parts are and maintain control over them,” he adds.
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Any kind of exercise that will get you up and down to and from the ground is a good move, Leib says. “Try to do that as a preventative measure,” he adds. Sit in a cross-leg position, then stand up, extend your hand to your knees. Vary the movements.
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Hayden says he also teaches patients to do a knee chest stretch. Lie on your back and either pull your knee toward your chest or have a partner (even better) move your knee to your chest and lean on it slightly to help you stretch the hip and low back. Always do this on both sides, or you will walk in circles all day.
Click Here to See Exercises For People With Back Pain
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